Wafer vs. Naan — In-Depth Nutrition Comparison

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The main differences between wafer and naan

Wafer is richer in copper, iron, folate, and vitamin B2, yet naan is richer in manganese, selenium, phosphorus, vitamin B6, and fiber.
Daily need coverage for copper for wafer is 34% higher.
Wafer contains 3 times more folate than naan. Wafer contains 47µg of folate, while naan contains 16µg.
Naan contains less saturated fat.

Food types used in this article are Cookies, chocolate wafers and Bread, naan, whole wheat, commercially prepared, refrigerated.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Wafer

Naan

Contains more PotassiumPotassium	+13.5%
Contains more IronIron	+131.8%
Contains more CopperCopper	+193%

Contains more MagnesiumMagnesium	+28.3%
Contains more CalciumCalcium	+90.3%
Contains more ZincZinc	+13.8%
Contains more PhosphorusPhosphorus	+42.4%
Contains less SodiumSodium	-19.5%
Contains more ManganeseManganese	+101.1%
Contains more SeleniumSelenium	+100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Wafer

Naan

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin B1Vitamin B1	+15.3%
Contains more Vitamin B2Vitamin B2	+47.8%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+193.8%

Contains more Vitamin EVitamin E	+83.3%
Contains more Vitamin B3Vitamin B3	+25.3%
Contains more Vitamin B6Vitamin B6	+151%
Contains more Vitamin KVitamin K	+37.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.463mg	0.158mg	34%
Manganese	0.696mg	1.4mg	31%
Iron	4.01mg	1.73mg	29%
Polyunsaturated fat	4.153g	1.258g	19%
Starch		36g	15%
Fats	14.2g	6.7g	12%
Selenium	5.7µg	11.4µg	10%
Carbs	72.7g	46.21g	9%
Phosphorus	132mg	188mg	8%
Vitamin B5	0.381mg		8%
Folate	47µg	16µg	8%
Calories	433kcal	286kcal	7%
Protein	6.6g	10.2g	7%
Vitamin B2	0.266mg	0.18mg	7%
Monounsaturated fat	4.865g	1.946g	7%
Fiber	3.4g	4.8g	6%
Vitamin B6	0.051mg	0.128mg	6%
Saturated fat	4.241g	2.907g	6%
Sodium	580mg	467mg	5%
Vitamin B3	2.858mg	3.58mg	5%
Magnesium	53mg	68mg	4%
Vitamin E	0.72mg	1.32mg	4%
Vitamin B12	0.09µg	0µg	4%
Calcium	31mg	59mg	3%
Caffeine	10mg	0mg	3%
Vitamin B1	0.203mg	0.176mg	2%
Potassium	210mg	185mg	1%
Zinc	1.09mg	1.24mg	1%
Vitamin K	2.4µg	3.3µg	1%
Choline	14.3mg	10.1mg	1%
Fructose		0.8g	1%
Protein per 100 calories	1.5g	3.6g	N/A
Calories per 10 g protein	656kcal	280kcal	N/A
Weight per 100 calories	23g	35g	N/A
Unsaturated / Saturated Fat ratio	2.1	1.1	N/A
Net carbs	69.3g	41.41g	N/A
Cholesterol	2mg	1mg	0%
Sugar	37.43g	3.4g	N/A
Vitamin A	3µg	2µg	0%
Tryptophan	0.096mg		0%
Threonine	0.22mg		0%
Isoleucine	0.261mg		0%
Leucine	0.447mg		0%
Lysine	0.281mg		0%
Methionine	0.105mg		0%
Phenylalanine	0.308mg		0%
Valine	0.323mg		0%
Histidine	0.128mg		0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A